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Here are 5 key yoga poses to include in your practice to support you during pregnancy. With regular practice they can help to support the changes occurring in your body as your baby grows, to nurture your own needs in pregnancy and can help you to prepare physically, emotionally and mentally for a calm and connected birth experience.

You can also check out my previous post all about why yoga is so beneficial during pregnancy and how it can impact positively on your birthing experience.

SOLE TO SOUL – The importance of finding your feet.

So firstly I have to just talk about feet! The feet are like the gateway to your whole body. Working upward from your foundation, connecting with your feet is like establishing your root system and helps you to feel grounded and stabilised. Anatomically the soles of the feet map out the whole of your body. Your feet communicate and act like a mirror to the wings of your pelvis. Awakening and activating the feet is vital to ensuring the support and integrity of the pelvis during pregnancy, birth and beyond. Connecting to the ball joints of the big and little toe and the outer edges of the heel will automatically create a drawing up of the pelvis and switch on the muscles around the hips and up to the abdomen. Take time to get to know your feet, nurture them, massage them (better still get someone else to do it!). Take some time every day to stand and explore your centre of gravity, as your body is constantly changing and evolving. This is so significant if you are experiencing any pelvic girdle pain.

For all the poses featured here let the quality of your breath be your key focus and establish a strong connection with your feet. Think about expanding the breath, creating more space and a deeper connection with your body, your baby and how things feel from the inside out, working up from your feet. Let your breath guide you through your yoga practice and if something doesn’t feel right just DON’T DO IT. Through your yoga practice you are helping to cultivate your inner knowing and learning to listen to and trust your instincts, this is one of the most invaluable parts of practising yoga during pregnancy.

Keep these words in mind when you practice;

SOFT

SLOW

NOURISHING

5 beneficial yoga poses for pregnancy and birth.

HIGH (CRESCENT) LUNGE

WHY BOTHER?

Lunges require major activation of the gluteus (butt) muscles to achieve stability and balance. The gluteus medius is the muscle responsible for stabilising the pelvis, therefore it’s important to support the mobility of this muscle during pregnancy.

This yoga pose actively helps to stretch the psoas muscle. The psoas attaches to the spine, connects the upper and lower half of the body and plays an integral role in the quality and depth of the breath, as it connects to the diaphragm. This muscle is embedded in the structure either side of the spine and runs from the spinal column (T12) to the top of the femur (thigh) bone. As a result, it can influence the position of the baby as it enters the pelvic brim.

Hands can remain on your waist to stabilise.

LOW LUNGE Option - Rest the back knee down if you are tired.

BENEFITS

Helps to lengthen hamstring and front quadricep.

Helps open and lengthen the psoas muscle, as the origin and focus of the movement comes from the groin.

Supports balance of the pelvis for optimal foetal engagement (aka easier engagement of baby into the pelvis).

Improves balance and stability by strengthening the gluteus muscles.

Great preparation for birthing a larger baby.

HOW DO I DO THIS POSE?

Stand at the top of your mat, with hands on hips step your right leg back.

Keep the back heel lifted, both feet are facing toward the front of the mat.

Step your feet wider for more stability and balance.

Inhale deeply into your chest.

Exhale bend into both knees and repeat slowly with the breath a few times to warm the knees and hip flexors (posas).

Then take a few breaths lengthening out through your back heel. Back leg can be straight or with a soft bend.

Direct your exhales down to your pelvis, the focus of the stretch is in the hips and groin.

Soften your jaw and find a comfortable position for your neck gazing forward.

Option to lengthen arms overhead shoulder width and energise through to the finger tips

Inhale press from back foot and step forward.

Do a few hips circles with feet parallel at the top of your mat.

Repeat stepping back the left foot.

REPEAT: 5-10 breaths on each leg

MODIFICATIONS

Take a short stance if you have any pelvic girdle pain.

If you are tired do the same poses with the back knee lowered to the mat (Low Lunge) and take padding under the knee.

If you have high blood pressure practice with your hands on your waist.

WINDMILLS (PRASARITA PADOTTANASANA)

WHY BOTHER?

This wide angled forward bend with an open twist is an excellent yoga pose for strengthening the spinal muscles, helping to relieve lower back discomfort, stretch the inner and back leg muscles and lengthens the hamstrings. This is a great pose to do in pregnancy to help relieve sciatic pain.

The open rotational twist in this pose is so important especially during pregnancy. But is it safe to do twists during pregnancy? Open twists where the abdominal area is not compressed are really beneficial during pregnancy. Twists help to squeeze and service the spinal column helping to improve mobility and restore vitality to your whole body. However closed twists, where the abdominal area is constricted or squeezed are not advisable to practice during pregnancy.

Use Props to enable the spine to remain long.

Keep a Micro Bend in the Knee if straightening the legs

BENEFITS

Loosens the muscles around the lower back, hamstrings and gluteus muscles, helping to relieve any pressure on the sciatic nerve, reduce or prevent sciatica.

Daily practice can help to release the sacral area and align the lower uterus with a more balanced pelvis.

Lengthens the oblique muscles in the mid back and helps to increase pelvic flexibility to support the opening around your baby during birth.

HOW DO I DO THIS POSE?

Step one foot out so you have a wide stance, facing the long edge of your yoga mat with your feet parallel.

Take your props and place them where you can reach them once you have folded forward.

Take an inhale from standing and forward fold as you exhale placing your hands on the props or to the floor if that is appropriate.

Inhale reach your right arm up and feel the energy spread all the way to your fingertips.

Exhale lower your arm and connect with the feeling of stability and support through your feet and pelvis.

Inhale raise your left arm and continue with the breath twisting side to side.

Ensure the spine remains long and adjust props so you can avoid any rounding in the back.

You may look up toward your raised arm if it feels comfortable, otherwise look to the side or down.

REPEAT: Up to 8-10 times Daily.

MODIFICATIONS

If the spine is rounding, use blocks or cushions under your hand.

You can equally do this pose resting one hand on a sofa or the end of a bed, so you have more height and can lengthen the spine. If you have pelvic girdle pain take a shorter stance and use props as above.

SUPPORTED SQUAT (MALASANA)

WHY BOTHER?

Squats help to open the pelvis and releases the birthing muscles from the tightening effects of sitting. Squats have a really grounding quality, helping you to connect with your feet, the earth beneath you and to the downward flow of energy in the body (apana). This can be so beneficial during pregnancy as it helps you to feel connected to the earth, to mother nature and to a deeper universal support and wisdom you can call on during birth.

BENEFITS

Improves Joint and perineal flexibility

Tones the entire lower body; quads, hamstrings, glutes, lower back

Stretches groin, inner thighs and hips

Strengthens the thighs

Stimulates digestion

Activates and improves your birthing stamina

Brings strength and vitality into your pelvis and back muscles.

Opens the pelvis up to 30% more

HOW DO I DO THIS POSE?

Take your feet at least hips distance and turn your toes out.

Have your props ready in position to lower down onto (a bolster, cushions, a low stool).

Slowly with your exhale bend your knees and lower down to your props.

Knees should be roughly in line with the direction of your toes.

Use the props to offer some support but don’t collapse all your weight onto them.

Focus on lengthening and straightening your back from the crown to the tail bone.

Take a few breaths, focus on lengthening with the inhale and exhale down into your pelvis, really visualise the opening and space you have to birth your baby as you do this.

Slowly press into the feet and on an inhale, use your hands on your thighs to come up or slowly sit back

REPEAT: 30 secs to start – if comfortable you can work up to 1 min and repeat several times a day.

MODIFICATIONS

Do not squat if your baby is breech.

Take sufficient support and height under your seat – If the lower back is rounding, or you feel you are collapsing in the ankles, knees or chest, sit up higher.

If you have knee injuries or pelvic girdle pain, avoid this pose if there is any discomfort.

It is advised not to practice deep, unsupported squats in the last few weeks of pregnancy or if your baby is breech.

If your heels don’t touch the floor roll up the end of your mat or use a folded blanket or block.

CAT COW (PELVIC TILTS)

WHY BOTHER?

This pose helps to strengthen and stretch your spine and relieve common lower back ache, pain and pelvic girdle discomfort. This is a pose many women naturally adopt during labour to alleviate pressure and discomfort in their back.

BENEFITS

Soothes lower back ache

Lubricates the spine to avoid discomfort

Can help encourage baby to engage into the pelvis

HOW DO I DO THIS POSE?

Come to a table top position with a flat back.

Hands are under shoulders with your middle finger pointing to the front of your mat.

Knees hip distance or slightly wider if more comfortable.

Inhale deeply here feeling breath expand and lengthen the front body and open the chest.

Inhale return to a flat back then exhale repeat as above, rounding your back.

Rhythmically move your body at your own pace through this sequence up to 5 times with your breath.

REPEAT: 5 times synchronising with your breath.

MODIFICATIONS

You can take padding under your knees or wrists.

If your wrists are very tight or aching take them slightly forward of the shoulders or rest your fore arms on a block/bolster/cushions.

SUPPORTED WIDE LEGGED FORWARD FOLD (UPAVISTA KONASANA)

WHY BOTHER?

This supported wide legged forward fold helps to increase pelvic mobility and is really beneficial during pregnancy as it helps to relax the pelvic floor muscles. The pelvis is stabilised and anchored in this pose helping you to feel grounded and supported.

Regular practice can help you to connect and feel confident about your body’s ability to open, widen and soften, trusting the space you have in your pelvis to birth your baby

You can use props here, to rest forward onto.

BENEFITS

lengthens the spine and helps to relieve tension in the lower back

Stretches inner thighs, hips and groin.

Can help to alleviate pelvic girdle pain

Enhances the release of tension through the spine, shoulders and neck.

Widens the diameter of the pelvic canal – helping to establish a feeling of openness.

Lengthens and releases backs of legs and inner thighs

HOW DO I DO THIS POSE?

Sit comfortably taking something under your seat so you can lengthen through the spine.

Have your props in reaching distance (cushions, bolster, blocks or a rolled blanket).

Draw the legs out to s comfortable distance, lifting the toes up and connecting heels toward the ground.

Inhale to sit up tall and slowly as you exhale settle forward.

Gently rest your head onto your prop so you can relax and release with your breath.

Each inhale find length in the spine and roll the thigs up and back gently.

Draw the chin in slightly to lengthen the back of the neck and actively relax throat, neck and jaw with the exhale.

If repeating you may have space to take the legs wider – but go gently, respect your body, let go of competition or a need to do more and feel into what is right in the moment, knowing it will change every time.

REPEAT: 5-10 Breaths (option to repeat 2ndround).

MODIFICATIONS

A folded blanket, or cushion under your seat can help to create length and space in the lower back if you feel you are rounding.

Keep the legs closer together if there is any discomfort in the backs of the knees or if I pelvic girdle pain.

You can also take some soft support (a folded blanket), under the knees if you feel discomfort there.

If you are feeling tired you can do this pose upright leaning against a wall to support the spine and leave out the forward fold.

TO FINISH THE MOST IMPORTANT POSE OF ALL TO FINISH YOUR PRACTICE...

RELAXATION - SHAVASANA

WHY BOTHER?

Relaxation involves letting go, surrendering and allowing both your body and mind to release. This is the time when you can seal in all the benefits of your practice and allow your body to absorb and integrate all that you have learned. I could write a whole post about this and will do at some point but for now lets just say....DONT LEAVE THIS ONE OUT!!!

Use Props to get as comfy as possible!

BENEFITS

Helps soothe the nervous system

Focuses and calms the mind

Relaxes the physical body

Balances Emotions

HOW DO I DO THIS POSE?

At the end of each practice make time for relaxation.

Ideally give yourself 10 minutes, 5 minutes as a minimum if possible.

Lie on your left side with support under your left knee and ankle, your right leg can be straight or bent.

Draw your right shoulder blade forward so you are resting on the shoulder blade NOT the edge of your shoulder.

Place a cushion under your head and make sure your spine and neck feel supported (you can place a bolster or cushion behind the spine).

Take your time to get settled and really comfortable, then focus on the natural rhythm of your breath, in and out.

Don't worry if your mind wonders or thoughts come into your head - acknowledge them and then return your attention and focus to the breath.

To finish, draw your attention back to your baby maybe placing a hand there and feel your breath in your belly around your baby.

Tae some time to deepen your breath and only make small movements when you feel the urge.

How can pregnancy yoga help?

Becoming a mother is a very personal, transformative and profound experience. Practicing yoga during pregnancy can help a woman to cultivate strength, awareness and emotional wellbeing, to embrace the changes taking place, to feel empowered and to prepare for childbirth and motherhood, physically, mentally and emotionally.

As your baby grows, pregnancy yoga can help to strengthen, tone and make more space for your growing baby.

Pregnancy yoga can offer a little piece of sanctuary, providing a safe, supportive space to cultivate connection and awareness.

Many women who practice yoga during pregnancy, comment on the positive impact of yoga in building their awareness of their breath and praise the use of conscious breathing techniques to manage and even eliminate pain, intensity and anxiety during labour.

Pregnancy yoga is a safe and highly complementary practice during pregnancy, helping to foster a sense of calm, strength and inner balance so women feel empowered and equipped to navigate the many changes and challenges of pregnancy, birth and motherhood.

What is pregnancy Yoga?

Yoga is a wonderful practice to do during pregnancy as the essence of this ancient practice embodies the ‘union’ of mind, body and breath. The developmental, physiological and emotional changes which happen during pregnancy are supported by the practices of movement and asana (poses), breath awareness and breathing techniques (pranayama), meditation and relaxation. These practices can help to support the many transitions of pregnancy, alleviate common symptoms throughout this transformative time and help you to feel more connected and in tune with your body, your baby and your breath.

There are many different schools of yoga, but all emphasise the importance of breathwork, relaxation and mindful movement. Pregnancy is not a time to overexert yourself but rather a time to cultivate deep respect and self-love. Practising yoga during pregnancy can help you to prioritise nourishing and caring for yourself and your baby, making space just for you and acknowledging just how precious pregnancy is as a time in your life.

When can I start pregnancy Yoga?

Most pregnancy yoga classes may specify that you can attend any time from 12 weeks of pregnancy. This will depend on the teacher and it is best to connect and discuss this directly with a specialised pregnancy yoga teacher

It is important to find a teacher that you trust and feel comfortable with, so you feel both supported and at ease within the class. Think about what you would like to get out of the class and let that be your focus rather than a class which is nearest or at the studio or centre you already attend. Some pregnancy yoga classes may incorporate birth preparation, relaxation and visualisation and open discussion whereas some classes may focus primarily on a yoga sequence of movements or poses adapted for pregnancy.

I’ve never done yoga before.

Anyone can do yoga during their pregnancy, in fact it is a really wonderful time to start and can offer such a powerful opportunity to really embrace all that is happening and use the practices of breathwork, movement and relaxation to feel a little more ‘at home’ in the physical body.

Why should I do Pregnancy Yoga?

The practice of yoga should evolve with you as you journey through your pregnancy and prepare for life as a mother.

1st Trimester

During your first trimester it is vital to listen carefully to your body and take this time to really connect with the body’s innate wisdom, letting that be your guide for any activity. It is advisable to avoid any strenuous exercise during the early stages of pregnancy, as your baby develops from an embryonic cell into a growing fetus and makes its home in your uterus. This is a great time for a more meditative practice and very gentle movement. A perfect opportunity to give yourself space and time to really absorb, acknowledge and reflect on the changes taking place.

2nd Trimester

In the second trimester most women feel more energised and often find sickness and tiredness abates. This is a great time to build both physical, mental and emotional strength and stamina exploring standing postures, squats and poses that focus on building awareness of the freedom around the hips and pelvis, to prepare physically for birth. Gentle movement and exercising your body using asana can help to cultivate deeper awareness, trust and intuition for the needs of yourself and your baby.

3rd Trimester

During the final trimester towards the end of pregnancy the emphasis is on cultivating a more restorative and meditative practice, exploring the power of the breath and its relative influence over both the mind and body. The use of breathing techniques, meditation, visualisation and positive affirmation is a really powerful way to prepare for the process of birth and motherhood. These practices are ones which are often dismissed in our very goal orientated society where ‘doing’ and productivity is viewed in the highest regard and more contemplative, inner work can be viewed as lazy, easy, boring or pointless. It is these subtle and intricate practices which can be the most challenging and subsequently which can have the deepest cellular effect on a physical, mental and emotional level and these breathing and mindfulness practices which can provide such support during birth and motherhood.

What is pregnancy yoga good for?

The yoga practices of asana, breathwork and meditation can help to nurture positive qualities such as courage, acceptance, trust and patience and encourage women to really listen to and trust their natural instincts, let go of the need to control and to surrender to the moment. These qualities are some of the most powerful and positive tools during the process of birth. By exploring and integrating these yoga practices before labour, the effect is that women then intuitively use what they need during birth, as the benefits of practices have been embodied. The emphasis within any yoga class and not least in pregnancy yoga is that there is no prescribed perfect sequence, pose or set of techniques to learn. Yoga is such a great practice during pregnancy as it supports you to find movement and deep connection with your body, your baby and in labour to work with the natural hormones released and to discover and embrace your own power and intuitive knowing.

Becoming comfortable and at ease with different breath techniques and incorporating sound into these practices has a physiological impact on the body helping to relax the jaw and muscles around the pelvis and in particular sound vibration and releasing tension in the lips can impact upon cervical dilation and the physiological progression of labour.

Say hello to your pelvic floor

The pelvic floor muscles provide a multi plex hammock which attaches to your lower back and abdominal muscles. These muscles undergo significant changes during pregnancy to support your growing uterus and other organs. Deep breathing and specific stretches help to increase the elasticity of these muscles. Learning to locate, activate, isolate and relax these muscles is an important process in supporting a physiological birth and improving the efficacy of uterine contractions.

The breathing practice and adapted yoga postures used to tone and connect with your pelvic floor in pregnancy can continue to benefit you through birth and beyond and help to boost energy and relieve pelvic pain.

Managing change, intensities or pain in the body - Breath is Boss

The use of breathwork and in particular the extended exhale achieved when practising the golden thread breath is the bodies antidote to pain. The exhalation is when tension and anxiety are released, reducing the feeling of pain in the body.

Yoga offers us the opportunity to both connect and discover, leading to greater self-awareness. The breath is tone rhythm of the body we can consciously influence. Calming the breath, slows the heart rate, and moves the body into the parasympathetic nervous system and away from a ‘stress’ alert or fight or flight response. So the impact of conscious breath work techniques such as the golden thread breath help us to connect with a state of ‘feeling’ rather than ‘thinking’. This helps to shift the focus from a ‘doing’ state, to a ‘rest and digest’ response. This can actually boost vitality, and support women to honour to the emotional, spiritual and physical adjustments during pregnancy, birth and the post-natal period.

Learning to listen to our bodies - Moving intuitively

Awareness of breathing rhythms helps to relax and nurture your wellbeing which directly extends to your baby, this is significant throughout pregnancy and beyond but particularly in the latter stages of pregnancy where heightened levels of cortisol in the mother’s body can actually inhibit the onset of labour.

Yoga tunes us into our instinctual nature, so invaluable in pregnancy, birth and motherhood. Rather than relying on willpower and a need to control, yoga and use of conscious breath techniques can help us to listen to the bodies cues, to connect and bond more deeply and intuitively with our baby and respond to changes taking place calmly.

Give it a go!

I encourage any mama to be, to explore pregnancy yoga as a means to really embrace the full spectrum of their pregnancy journey to prepare for birth and life as a mother. It can provide opportunity to feel the power and impact of community and support from a circle of women and the space and sanctuary to come home to our truest nature as we nourish and celebrate the new life within us.

Be sure to check out my next post on 5 yoga poses for pregnancy & birth preparation, understanding these poses are doing on a physical level and the benefits regular practice can have on an emotional and spiritual level in preparation for birth and motherhood.

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Looking for a class?

I offer weekly pregnancy yoga and birth preparation classes, for full class details check the website.

Details and updates on workshops, events and happenings can be found on the YesYoga instagram and facebook pages.